A.
8 sets:
2 snatch lift offs + power snatch
snatch lift off = first portion of the snatch, from the ground to the knees w/ a 2s pause at knees. Really focus on keep your torso angle consistent from the time the bar leaves the ground until it’s at your knees. After the two lift-offs, reset and perform a power snatch.
B.
three rounds for time:
300m run
20 deadlifts (185/135)
10 muscle-ups
A.
4×6 back squat
aim to increase weight from 5/22
B.
9 min amrap:
3-6-9-12-15….and so on up the ladder
burpees
front squats (Rx+135/95, Rx 115/75)
A.
1RM power clean
B.
five sets:
90s amrap:
10 Hang Power Cleans (135/95)
8 Box Jump Overs
12 Toes to Bar
90s rest between rounds
pick up where you left off each round, score = total rounds+reps
A1.
10-8-6-4 strict press
A2.
4×8 barbell rows
B.
for time:
800m run
50 push press (45/35)
30 pull-ups
400m run
25 push press (45/35)
15 pull-ups
A.
6-6-5-5-4 pause front squat
B.
“17.5+”
5 rounds for time:
6 thrusters (135/95)
35 DUs
A.
build to todays heavy:
hang power clean + hang squat clean
B.
For time:
2 rounds:
10 snatches (115/75)
12 burpees
Then, 2 rounds:
10 snatches (75/55)
12 burpees
A.
upper body push/pull
B.
15 min EMOM:
a) 15/10 cal row
b) 4 burpees to 6” target + 6 CTB pull-ups
c) 4 burpees to 6” target + 6 HSPUs
A.
back squat 4-3-2-4-3-2
As the reps descend, increase your weight. The second time you perform a given rep set, increase the load.
For example:
4 @ 100#
3 @ 110#
2 @ 120#
4 @ 105#
3 @ 115#
2 @ 125#
B.
12 min amrap:
2 rounds of: 8 TTB + 8 OH lunge steps (95/65)
200m run
A.
6 sets:
segment power clean + power clean
B.
8 mins EMOM:
10 alternating DB or KB snatches
max reps DUs
score = total reps DUs
A.
jerk skills and drills
B.
Four sets:
3 min amrap:
3 HSPUs
6 push ups
12 WBS
rest 2 mins between sets
score = total rounds and reps